When practiced during pregnancy and labor, yoga helps prepare the body for childbirth. The gentle poses not only stretch the muscles around the pelvis, but also slow the body’s release of stress hormones and increase its release of endorphins -- the body’s natural form of painkillers. When yoga positions help move your baby into position and relax your body, the uterus is able to contact more effectively

Cat/Cow Poses

Transition between the Cat and Cow pose to gently stretch the lower back while opening the pelvis and encouraging more effective contractions. Begin in All-Fours position on your hands and knees. If this position is too uncomfortable, rest your arms on a chair or stack of pillows. Keep your knees below your hips. Gently round your back toward the ceiling, moving into Cat pose. Hold for a few seconds and then sink your belly toward the ground and look up toward the ceiling to move into Cow pose.

Garland Pose

The Garland pose is a deep squat position that helps widen the pelvis and push the baby’s head further into the birth canal. This position should be done in the later stages of labor. To accommodate your belly, widen the feet on the ground and slowly move into a deep squat. Ask your partner to sit behind you on a chair and lean back into him for additional support. Let your knees and thighs widen and relax into the squat.

Hip Rotations

During the early stages of labor, this yoga pose helps relieve pain. During the later stages of labor, perform the hip rotations between contractions to help push the baby into position. As the baby descends further into the birth canal, the contractions become more effective. Stand with your legs slightly wider than hip width, knees slightly bent and hands resting on your hips. Rotate your hips in one direction between each contraction. If the standing position is uncomfortable, the hip rotations can also be performed in the deep squat position while leaning back against your partner.

Considerations

While yoga can be an effective technique for increasing contractions and encouraging childbirth, it still places stress on the body. Consult your physician before performing yoga poses during labor. In many cases, pregnant women with high risk pregnancies or other medical conditions should avoid yoga poses that require deep squatting or bending at the waist.

About the Author

Krista Sheehan is a registered nurse and professional writer. She works in a neonatal intensive care unit (NICU) and her previous nursing experience includes geriatrics, pulmonary disorders and home health care. Her professional writing works focus mainly on the subjects of physical health, fitness, nutrition and positive lifestyle changes.